How to Start Running (and Actually Stick With It)
"I became hooked on running. Not because I like running. I like the feeling after the run."
If you've ever tried to start a running habit only to quit after a few painful attempts, you're not alone. We often think becoming a runner means pushing ourselves to the absolute limit from day one.
But the real secret is the opposite. It’s about making it so easy that you can’t wait to do it again.
The Golden Rule: Start Painfully Slow
The number one mistake new runners make is going out too fast. They burn out, feel defeated, and decide running isn't for them. The goal of your first run isn't speed or distance; it's to finish feeling good.
“I came to love running because I started running slowly… At the end I felt better than I did before I ran,” says Ahmad Fahmy, founder of ONE14 and an endurance athlete. “The person that got me into running, he told me, 'I want you to do one slow mile. So slow that you can be able to speak to somebody.’”
The goal of your first run isn't speed or distance; it's to finish feeling good. You should feel better than when you started. By starting with a slow jog, you get hooked on the post-run feeling of clarity and accomplishment, not discouraged by the pain of overexertion.
The Ultimate Motivator: Register before you’re ready
How do you make the habit stick past the first few weeks? Give yourself a deadline.
"One of the most important things… is I register for the race first. I register before I'm ready," says Ahmad.
This single act creates a powerful sense of purpose and urgency. It’s an external goal that pushes you forward on days when motivation is low. "My boss knew I was doing it. My friends knew I was doing it. That probably created that sense of urgency and purpose." Think of it like a wedding—if you have a date in the calendar, you're going to prepare for it. Signing up for a 5K or a half marathon, even if it's months away, transforms your training from a "maybe" into a "must."
A Practical Plan to Get You Moving
Here is a simple, effective run-walk method to build your endurance without getting overwhelmed. It’s perfect for a treadmill or the outdoors.
Start with a 10-minute brisk walk. Your heart rate should be around 100-110 bpm. It shouldn't feel hard.
Follow with a 5-minute slow run. Keep your heart rate between 130-140 bpm. The key is to avoid overexerting yourself.
Repeat. Start by doing this 15-minute cycle twice, for a total of 30 minutes. Your total running time will be 10 minutes.
Add reps, not speed. Each week, add another 15-minute cycle. "Within two weeks, you're going to be on the treadmill for an hour, which blows people's mind," says Ahmad.
This method gets your body—especially your tendons and joints—used to the impact of running while allowing you to recover during the workout. It systematically builds your endurance and, just as importantly, your confidence. Eventually, you'll start decreasing the walk time and increasing the run time until you can run continuously.
it's a Mental Game, Not a Physical One
Ultimately, the hardest part of running isn't the physical effort. It's overcoming the voice in your head that creates excuses and doubts.
By starting slow, setting a clear goal, and following a gentle plan, you set yourself up for a mental win. You prove to yourself that you can do it, and that feeling is what will keep you lacing up your shoes for years to come.
